Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

A solid training plan equals athlete success:"My race went well, smashed my goal of 5:45 with a 5:04. The plan was great and have recommended it to friends. I will purchase a plan for the full IM next year." Thanks, Eric D.

Starts: 5/6/19

Length: 16 weeks

This 16 week program is an Advanced Plan for Ironman Vichy and for an athlete who has broken 10 hours and wants to take their racing to the next level. This plan has more volume and intensity than the Intermediate plan as it averages 13:36 hours per week and has a max. week of 20:50. The weeks have 3-4 swims, 3-4 bikes, 3-4 runs, 1 brick run and 2 strength sessions.

Requirements: You should have a good base over the past 4-6 weeks. Going into this plan you should be able to:

Swim at least 3,000m

Bike at least 2 hours

Run 1:40

You will build to:

4,500m of swimming

6+ hours of cycling

2:45 of running

Your off day is Friday, your long ride is Saturday and long run is on Sunday.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (or brick) workouts on most Saturdays and there will be a race simulation during this plan. During the training plan, there is testing every few weeks to assess your fitness and you can re-adjust your Heart Rate and Power Zones. If you don’t train with a HR or Power meter, that’s fine because the tests are still good training as you can measure improvement based on time and effort.

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Mike has been coaching for 25+ years and uses that collective experience to help each individual athlete be successful at any level. His passion for the sport and wisdom gained from coaching thousands of athletes goes into designing a plan. He has taken the guesswork out of training with this plan and looks forward to helping you too.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:

Strategically designed, simple to follow ‘Structured Workouts’

Strength workouts and core programs

D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents

1.5m warm up.
4x50m of drills.
4x100m of strides. Walk back to the start.
5x800 at 5k pace minus 5" per 400.

200 easy recovery in between each 400.
8:00 pace is 2:00 per 400. Taking 5" off per 400 = 3:50 per 800.
1m cool down.

Michael Ricci

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D3 MULTISPORT, INC

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.